Summary: If a good night’s rest could be transformed into a pill, it would likely be the best treatment for thinking and memory on the market. John and Ryan review the long list of health benefits to sleep, with a focus on reducing the risk for brain diseases. They conclude with sleep hygiene recommendations, where they outline scientifically-supported strategies to improve sleep and sharpen cognitive abilities.
Resources and References
Matthew Walker - Why We Sleep: Unlocking the Power of Sleep and Dreams
Bradley, T. D., & Floras, J. S. (2009). Obstructive sleep apnoea and its cardiovascular consequences. The Lancet, 373(9657), 82-93.
Carvalho, D. Z., Knopman, D. S., Boeve, B. F., Lowe, V. J., Roberts, R. O., Mielke, M. M., . . . Jack, C. R. (2018). Association of excessive daytime sleepiness with longitudinal β-amyloid accumulation in elderly persons without dementia. JAMA neurology, 75(6), 672-680.
Xie, L., Kang, H., Xu, Q., Chen, M. J., Liao, Y., Thiyagarajan, M., . . . Iliff, J. J. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373-377.
Yaffe, K., Laffan, A. M., Harrison, S. L., Redline, S., Spira, A. P., Ensrud, K. E., . . . Stone, K. L. (2011). Sleep-disordered breathing, hypoxia, and risk of mild cognitive impairment and dementia in older women. Jama, 306(6), 613-619.